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Program preview

8-Week Intermediate Strength Endurance KBD

This program utilizes a high-frequency split (5 days/week) with shorter session durations (approx. 55 mins). The focus is on controlled eccentric tempos, strict rest periods, and cumulative volume. Exercises utilize available equipment (DB, KB, Bands).

Level: intermediate
Length: 8 weeks
Week 1: 5 sessions
Equipment: Dumbbells + 3

Week 1 preview

Week 1 at a glance.

Review the first week before adding the full program.

Preview / Week 1

Phase 1: Volume Accumulation & Capacity

Establish movement patterns, build connective tissue tolerance, and improve aerobic capacity within lifting sets.

4 weeks

Upper Body Push/Pull A

5 exercises

dumbbell one arm decline chest press
3 sets | 12-15 reps | 60s rest | RPE 7
dumbbell one arm bent-over row
3 sets | 12-15 reps | 60s rest | RPE 7
kettlebell alternating press
3 sets | 12 each reps | 60s rest | RPE 7
dumbbell rotation reverse fly
3 sets | 15 reps | 45s rest | RPE 8
band side triceps extension
3 sets | 15-20 reps | 45s rest | RPE 8

Lower Body Anterior Bias

5 exercises

dumbbell supported squat
3 sets | 15 reps | 60s rest | RPE 7
dumbbell single leg split squat
3 sets | 10 each reps | 60s rest | RPE 7
band two legs calf raise
3 sets | 20 reps | 45s rest | RPE 8
band horizontal pallof press
3 sets | 12 each reps | 45s rest | RPE 7
resistance band leg extension
3 sets | 20 reps | 45s rest | RPE 9

Full Body Metabolic

5 exercises

dumbbell burpee
3 sets | 12 reps | 90s rest | RPE 8
kettlebell alternating renegade row
3 sets | 10 each reps | 60s rest | RPE 7
kettlebell plyo push-up
3 sets | 10-12 reps | 60s rest | RPE 7
dumbbell step-up lunge
3 sets | 12 each reps | 60s rest | RPE 7
band bicycle crunch
3 sets | 20 total reps | 45s rest | RPE 8

Upper Body Hypertrophy B

5 exercises

dumbbell incline row
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell incline twisted flyes
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell one arm shoulder press
3 sets | 12 each reps | 60s rest | RPE 8
dumbbell close-grip press
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell lying external shoulder rotation
2 sets | 15 each reps | 45s rest | RPE 7

Lower Body & Core B

5 exercises

band one arm single leg split squat
3 sets | 12 each reps | 60s rest | RPE 7
kettlebell double windmill
3 sets | 8 each reps | 60s rest | RPE 7
dumbbell single leg calf raise
3 sets | 15 each reps | 45s rest | RPE 8
band standing crunch
3 sets | 15-20 reps | 45s rest | RPE 8
band reverse wrist curl
2 sets | 20 reps | 30s rest | RPE 9

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